WARM UP – MOBILITY

2 rounds: Tabata clock (4 mins)

Russian KB swings (light – moderate warm-up weight)

Band pull aparts

Step down box jumps

Banded shoulder presses

Quick dynamic stretch out (hips / hamstrings / calves / overhead etc.)

Warm-up / Tech:

Hang power clean & Shoulder to overhead w/ empty barbell

Hanging / Beat swing / Toes to bar progressions

WOD A

HIP POP HOORAY

Complete 6 rounds for time:

8 Hang power clean (135/95)

12 Toes to bar

8 Shoulder to overhead (135/95)

12 Box jump overs (24/20)

– Rest 90s between rounds –

Record final time to finish round 6 (include the rest)

Scale (load, movement and/or reps) so that most sets can be completed unbroken, or in 2 quick sets.

WOD B

In remaining class time work steadily through 3 rounds of:

12-15 Barbell bent over rows (wider pronated grip)

12-15 Seated wide elbow dumbbell shoulder press (sit on your 20″ box)

30-45s Hollow hold (weighted if possible – press plate up over shoulders)

– rest as needed between movements / rounds

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

GYMNASTICS

Get private coaching to improve your gymnastics skills

STRENGTH

Get private coaching to improve your strength

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING